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Nutrients in Pomegranates

author image Eric Mohrman
Jon Mohrman has been a writer and editor for more than seven years. He specializes in food, travel and health topics. He attended the University of Pittsburgh for English literature and San Francisco State University for creative writing.
Nutrients in Pomegranates
A cut up pomegranate on a wooden cutting board. Photo Credit: DmitryMo/iStock/Getty Images

Pomegranate fruit is typically roundish in shape and 2.5 to 5 inches wide, according to the California Rare Fruit Growers website. It has a red surface over a tough, yellow rind containing sacs of seeds. The seeds of the pomegranate are eaten. Pomegranates aren't picked until they are ripe, so any pomegranate for sale is ready for consumption. When picking them out, keep in mind that the heavier the fruit, the juicier it is. Pomegranates are rich in a variety of nutrients.

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Pomegranates are particularly rich in Vitamins C and K, with one raw fruit providing 48 percent and 58 percent of the recommended daily amounts respectively. Additionally, a pomegranate has 11 percent of a day's Vitamin B6 and 8 percent of its Vitamin E. Other vitamin compounds found in a pomegranate include 27 percent of the daily recommended intake of folate, 13 percent of a day's thiamin, riboflavin, niacin, choline and pantothenic acid.


There are several key mineral nutrients found in pomegranates. The highest mineral content is copper, with one raw fruit containing 22 percent of the daily recommended amount. A pomegranate also has 19 percent of a day's potassium, 17 percent of its manganese and 10 percent of a day's phosphorus. Pomegranates also provide lower levels of magnesium, iron, calcium, zinc and selenium.


Phytochemicals are micronutrients found in plants. According to the American Heart Association (AHA), little is known about phytochemicals, but they are believed to help prevent cardiovascular disease by inhibiting the clogging of arteries. The phytochemical content of fruits and vegetables is one reason the AHA advocates daily consumption of these foods.

Pomegranate fruits offer an array of phytochemicals. These include anthocyanins, cyanidin, ellagic acid, ellagitannins, pelargonidin, punicalagin and punicalin.

Pomegranate juice contains the highest concentration of ellagitannins of any widely-consumed fruit juice. The antioxidant and anti-inflammatory properties of ellagitannins have demonstrated efficacy in fighting prostate cancer, as reported by the National Institutes of Health.

Other Nutrients

Other noteworthy nutrient content in a pomegranate includes dietary fiber, which is 45 percent of the daily recommended intake, and protein, which is 9 percent of the daily value. Pomegranates also contain carbohydrates, mono and polyunsaturated fat, and 223 mg of Omega-6 fatty acids.

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